Martha Maclean, Dietician,
Community Health Centre, Saint John
One of the most important things you can do to keep yourself healthy and insure your baby's growth is to eat well. Your nutritional needs increase during pregnancy and a healthy balanced diet will help you meet these increased needs. A gradual weight gain of 11.5 - 16.0 kg (25-30 lbs) during the pregnancy is expected.
* Some tips to help you follow a healthy balanced diet are:
*Follow Canada's Food Guide to Healthy Eating
The amount of food you need every day depends on your age, body size, and activity level. That's why there is a range of servings from each food group.
*Enjoy a variety of foods from the four major food groups every day.
*Eat at least 3 meals and 2 - 3 healthy snacks every day.
*Remember to take a vitamin/mineral supplement if your doctor prescribes one for you. But check with your doctor before taking any other nutritional supplements.
*Avoid weight loss programs or dieting during pregnancy as this can harm the baby.
*Drink plenty of fluids (water, milk, juice, and soup are good choices), aim for 6 - 8 cups every day.
*Limit your intake of caffeine containing foods and beverages (such as coffee, tea, chocolate, cocoa or cola beverages) as too much caffeine may have adverse affects on the baby.
*Avoid alcohol altogether because there is no known safe level of alcohol intake during pregnancy.
*Learn as much as you can about good nutrition....it will help you now and last you a lifetime!